7 simple eating habits to help ease IBS

Alison Cullen

27 February 2015

7 simple eating habits

  1. Chew each mouthful of food very thoroughly. Chewing not only starts to break your food up but it also sends signals to your stomach that food is on its way, and the stomach responds by producing digestive enzymes and stomach acid.
  2. Separate drink from food – don’t drink more than a small glass of anything with a meal. After drinking, leave 20 minutes before eating. After a meal, wait at least 45 minutes before drinking again.
  3. Make sure that you are relaxing when eating rather than eating on the run or when stressed.
  4. Cut out wheat for a few days to see how much of a difference this makes.
  5. Eat cooked and warm foods in preference to cold and raw foods, as these as easier to digest. Ignore the advice you often see to eat things as raw as possible – this isn’t good for a sensitive gut.
  6. Sit up! Many people hunch over their food and then experience reflux and burping.
  7. Take herbal bitters such as Digestisan before meals. The bitter taste triggers the proper production of digestive enzymes, which ensures you break your food down efficiently so it doesn’t cause you trouble on its way down. These bitters work very quickly and aren’t contraindicated with any medications.

Do you eat on the run or gulp your food down? Which good eating habit do you need to put into practice most?


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  • Jackie Howard 's photo avatar
    Jackie Howard — 15.04.2018 12:33
    Hi Ali I am an auxiliary nurse and rarely get a break and when I do it's often rushed Not eating at all some days and doing a13 hour day on a empty tank I m sure this irritates my bowel and leaves me feeling really poorly Any advice would be good


    • Ali's photo avatar
      Ali — 17.04.2018 10:24
      Hi Jackie, That's tough. There's a limited level of wellness that you can expect to feel on starvation rations and very long, demanding shifts. It's ironic that these conditions pertain to people working in the health arena! There's nothing that can make no-food-for-13-hours-working-hard feel good, but you can use protein bars and quick shakes for the meal breaks you do get, to allow you to sit and eat them relatively slowly. Also, are you contracted to have no proper meal breaks? I'm sure it's not legal and quite frankly you may need to stand up for your own health as well as looking after that of others! Best Wishes, Ali


  • Samantha's photo avatar
    Samantha — 02.04.2018 20:29
    I suffer from IBS with constipation - I have to take on average 2 laxido a day to go and stay comfortable (without being graphic it’s very loose and I need to keep it this way to not be in pain generally). I don’t avoid wheat as I haven’t noticed a problem with it (other than lots of bread- but I think that’s because it bungs me up). Also I came across this site as I was looking for a reason as to why I usually feel nauseous after drinking a glass of anything (it’s usually just water I drink). It seems worse with liquid than with food. Do you have idea why that would be? Hot drinks are way worse and pretty much a no go for me, they seem to stimulate my bowels. I also take medicine for acid reflux, but to be honest I don’t know if I even have it (as my symptoms are mainly nausea which makes my mouth water) or if it’s just IBS. Any help you can offer would be greatly appreciated, thanks in advance. GPs don’t have much in the way of answers for me.


    • Ali's photo avatar
      Ali — 04.04.2018 10:49
      Hi Samantha, Nausea is usually either a liver symptom or connected to pressure being put on the sphincter at the top of the stomach. This latter reason would make more sense with the bulking effect of liquids. However, you may find that initially it is helpful to work with Silicol Gel, which can soothe inflammation and buffer the stomach lining. Bear in mind that it has to be taken an hour away from medication though. Best Wishes, Ali


  • Estella 's photo avatar
    Estella — 03.12.2017 03:02
    I started a diet with wheat and that's when all my issues started no more wheat. Thank you. Also I had the flu and lots of Orange juice and emergen c very dizzy.


    • Estella 's photo avatar
      Estella — 03.12.2017 03:58
      Very fizzy drink


    • Ali's photo avatar
      Ali — 04.12.2017 08:59
      Hi Estella, Wheat and lots of orange juice together could make you very windy and bloated, so you are right to see the connection. It's best to have orange juice on an empty stomach. If you have a sensitive digestive system then wheat will definitely cause problems, especially if it is poor quality or white. Best Wishes, Ali


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7 simple eating habits to help ease IBS
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